CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
We are doing both wods! As always change any movements you want to change or do whatever you would like. Non coached session.
Filthy 150 wod 2 (Time)
21-15-9
Bar muscle ups
Back squats 90/60kg
Rest 5 min between wods
Sunday 24/11 short and sharp (Time)
12-9-6-3
ring muscle ups
strict handstand push-ups
X2 pistols
Then 20 ball cleans 70/45kg
: Or Dubai workout 5 modified (Time)
10 rounds
5 ring muscle ups
10m handstand walk
20 minute cap see how far in you can go
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